Diabetic Diet

 DIABETIC DIET CHART
 




 



 

MEAL

FOOD GROUP

ITEMS

QUANTITY

EARLY MORNING

Milk

Tea/Milk (double toned)

1 cup (150ml)

Cereal

Biscuits

2

BREAKFAST

Milk

Milk/ milk products (double toned)

1 glass (200ml)

Cereal

Oats/ Dalia/Poha/Missi roti/ Quinoa

1 medium bowl (40 gm) 

Protein

Paneer/ Sprouts

1 medium bowl (30gm)

Fat

Oil for cooking

1 Tsp (5ml)

MID MORNING

Fruits

Fruit 

1 whole (100gm)

LUNCH

Cereal

2 Chapatti/ 1 small bowl Rice

60gm

Pulse

Any whole/washed dal

1 large bowl (30gm)

Vegetable

Any vegetable preparation

1 medium bowl (150gm)

Vegetable


Milk

Salad


Curd (double toned)

1 quarter plate (100gm)


1 small bowl (125gm)

Fat 

Oil for cooking

1 ½ Tsp (7ml)

EVENING SNACK

Milk

Tea/ milk (double toned)

1 cup (150ml)

Cereal

Oats/ Dalia/ Poha/Whole wheat bread/ Quinoa/ Roasted makhana/ Roasted Chana

1 medium bowl (30gm)

DINNER

Cereal

Chapatti

2 (60gm)

Pulse

Any whole/washed dal

1 large bowl (30gm)


Vegetable


Vegetable

Any vegetable preparation


Salad

1 medium bowl (150gm)


1 quarter plate (100gm)

Fat

Oil for cooking

1 ½ Tsp (7ml)

BED TIME

Milk

Milk (double toned)

1 cup (150ml)

For non-vegetarians: 1 whole egg per day or if you eat more than 1 egg then eat only the white portion; 40gm of chicken/ fish in place of 30gm pulse.

FOODS ALLOWED LIBERALLY:

  • Lemon water, coconut water, buttermilk etc
  • Vegetable soup (homemade)
  • Water melon, musk melon, jamun, apple, papaya etc

FOODS TO BE AVOIDED:

 

  • Sugar, jaggery, honey, sugar cane juice.
  • Sweets, cakes, pastries, ice creams.
  • Jams, fruit preserves with sugar
  • Fruit juices
  • Mango, sapota, grapes, banana, litchi
  • Excess of cream, butter, oil
  • Excess of fried foods like puri, parantha, pakora.
  • Excess of nuts.
  • Execess of rice and rice products
  • Patato, sweet patato, zimikand, arbi
  • Whole milk and its products.
  • Variety of oil should be used for cooking:

 

  • Rice bran
  • Olive oil
  • Soyabean oil
  • Mustard oil
  • Canola oil
  • Biscuits
  • Marie biscuit
  • Nutri choice

DIABETES AND LIFESTYLE CHANGES

Diabetic diet is not a matter of deprivation or avoidance but of healthy eating habits. Genetic susceptibility appears to play a powerful role in the occurrence of type 2 DM, but the current epidemic likely reflects marked changes in lifestyle. Decreased physical activity and increased energy consumption have together promoted obesity, which is a strong risk factor for diabetes. Nutrition is an integral component of prevention, delayed onset and management of diabetes.

Goals of diabetes management

  • Provide a nutritionally sound meal.
  • Attain and maintain blood glucose levels in the normal range as far as possible.
  • To attain and maintain desirable weight.
  • To maintain healthy levels of blood fat i.e. cholesterol and triglycerides.
  • To prevent long term complications of diabetes

Healthy eating

 

  • 60% of the calories should come from carbohydrates.
  • 12%-20% from protein.
  • 20% -35% from fats.
  • Food should be distributed equally throughout the day.
  • Choose foods from all food groups in all major meals.
  • Choose foods high in fiber as it slows digestion and gives a feeling of satiety.
  • Total fat and saturated fat should be limited, some amount of fat is essential for important body functions and it also helps slow gastric emptying.
  • Whole grains should be chosen over refined cereals like semolina, sago, white bread, refined wheat flour.
  • Whole pulses have a very low GI index and should be included daily.
  • Take small and frequent meals.
  • Drink plenty of water every day.
  • Avoid saturated fat like butter, cheese , mayonnaise, coconut oil.

 

Exercise

 

  • Exercise helps diabetics lower blood glucose 
  • It helps the body use insulin better 
  • Exercising helps one control weight, develop lean muscle and reduce body fat
  • Maintain adequate level of physical activity so as to achieve fitness and a negative energy balance
  • 30 to 45 min of brisk walk daily is recommended